Nutrition Handbook

[Pages:24]Nutrition Handbook

Written by: Nicole Marchand Aucoin, MS, RD

Owner, Healthy Steps Nutrition & CrossFit HSN Registered/Licensed Dietitian Certified Health Coach CrossFit Level 2 Trainer

? Marchand 2015

Contents:

Chapter 1: Determine a Baseline Chapter 2: Goal Setting Chapter 3: Macronutrient Breakdown & The Zone Diet Chapter 4: Hydration Chapter 5: Consistency & Staying on Track Chapter 6: Supplementation Appendix: Disease Prevention

? Marchand 2015

Chapter 1: Determining a Baseline

Before changing your diet, it is important to see what areas you need to work on and look at the whole picture. While most people are concerned with their weight, a healthy

lifestyle affects many areas of your life such as stress management, energy levels, how you feel, mood, disease prevention/management and many more. Here are some questions to

ask yourself to determine what areas you might need to work on.

Where to start? How to determine your baseline? Are you eating CLEAN? C: Consistency/timing/eating around workouts What does your typical day look like? How many meals do you get in a day? Do you snack or graze throughout the day? Are you eating before and after you workout?

L: Liquids/hydration/alcohol How much water do you drink a day? What other types of beverages do you drink? Do you drink sugar-sweetened beverages (juice, soda, sweet tea, lemonade, flavored coffees)? How much and how often do you drink alcohol?

E: Eating out How often do you eat out? Where do you usually go? What do you usually get?

A: Adequate calories/too much or too little Do you track your food or make a food log? Have you ever used a food tracking application (MyFitnessPal)?

N: Nutritious foods/quality macronutrients over quantity How many servings of fruits and veggies do you include into your diet? Do you include whole grains into your routine? Do you include protein and carbohydrates with all meals? Do you shop the perimeter of the grocery store?

? Marchand 2015

Chapter 2: Goal Setting

You want to set yourself up for success by setting SMART Goals!

S: Specific M: Measureable A: Attainable R: Realistic T: Time Sensitive

Tips when setting your goals:

1. Look at the big picture first. What are your health/ fitness/ weight/ financial/education/family goals in a specific amount of time- 1, 5, 10 years down the line?

2. Set smaller goals for what you would like to accomplish 1, 2 3, 6 months. Have a to-do list Use a calendar Prioritize

3. Set performance goals (ie: lifting weights, weight loss) that will motivate you. Write down WHY it is important for you.

4. Always have an action plan. Write down the steps you are realistically going to take to achieve your goals.

5. Stick with it! By telling your family and friends, you will have someone to stay accountable to and keep you motivated.

? Marchand 2015

Questions to ask when starting to set goals: Where are you now and where do you want to go (long-term)? Then break it up into short-term mini goals. Where do you see areas that need improvement in your health and lifestyle? For weight loss: What is your ideal weight? Remember that 1-2 pounds of weight loss is realistic. Rapid weight loss likely means that you are losing muscle and water weight, not fat. The weight didn't come on in a day and therefore won't come off in a day. You want to get to a healthy weight circumference ( ................
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